Are you sleeping alone again
because you snore?
Does your fatigue stop you
from full enjoyment of your life?
Canâ&#x20AC;&#x2122;t tolerate the CPAP?
Let us help you with the proper oral
appliances to help you have a good
night of sleep and get your life back.

Do you suffer from

migraines, headaches,
ringing of the ears,
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shoulder pain? You may
suffer from TMJ issues.

(317) 208-0000

www.deldardental.com
info@deldardental.com
14753 Hazel Dell Crossing, Suite 700
(We are located at the corner of 146th and Hazel Dell Pkwy)

activelife

FEATURES +

Guide

Oct

COVER STORIES

11

9 Protein Needs
for Athletes and Recreational
Exercisers

11 “Mood Enhancers”
Exercise Can Benefit the Brain!

12 Does Your Doctor Practice

What He Preaches?

13 Harmony
15
16

and Health

Fall Skin Care Tips
for Healthy Skin!

The Benefits of DIM
for a Healthy, Fit, and
More Balanced You

19 Enhancing Outcomes
with Complementary Medicine

25 How Weight Training
Can Improve Your Life
and Conquer Stress

Zumba

26 Exercise and Mood

20

32 Success Story

Is My Drug!!
Amy Hineman

alG

www.activelifeguide.com

6 activelife Guide |

October 2011

|

www.activelifeguide.com

28

Exercise for Stress Relief
Heather Thomas

Evie Ambler

33 Nutritional Consideration
in Breast Cancer Prevention

34 Circus Peanuts
and Sensible Shoes

35 Sugar Pumpkin and
Cilantro Quesadillas

Vol. 3 Issue 10 (#48)

Breast Cancer

Issue

Welcoming New Family Practice Patients in Carmel

DOUGLAS J. LADIKA, M.Ed. MPAS, PA-C

Health and Wellness of Carmel is pleased
to announce the association of Douglas
J. Ladika, M.Ed. MPAS, PA-C, physician
assistant, with Dr. Clifford Fetters in the
practice of family medicine. Doug joined
the practice this year and is accepting new
patients.
Same-day appointments are available for
acute illness or injury. Care for all ages is
offered, from pediatrics to geriatrics. Physical
exams, immunizations, mental health,
preventive care, wellness promotion, and
assessment and management of chronic
disorders are among the services provided.
As a certified physician assistant for 34 years,
Doug is privileged to have worked in many
different specialties: neurology, orthopedics,
psychiatry, emergency medicine, pediatrics,
women’s health, internal medicine, urgent
care, and—his very favorite—family practice.
His training and experience gained have
prepared Doug to provide full-service care to
patients and their families.
Listening carefully to you is Doug’s first
priority. Healing begins when you feel deeply
heard and when a thorough examination is
performed, followed by compassionate care.
As an experienced Physician Assistant
and a Professor at Butler University, Doug
looks forward to the privilege of providing
comprehensive, holistic health care for
everyone in the family.

At the YMCA, we exist to strengthen community. Together with people like you,
we nurture the potential of kids, help people improve their health, and provide
opportunities to give back and support neighbors.

At the YMCA, we exist to strengthen community. Together
with people like you, we nurture the potential of kids, help
And create meaningful change not only for you, but also for your community.
people improve their health, and provide opportunities
Multiple
of Greater
Indianapolis
to give YMCA
back and
support
neighbors.
So join our cause.

branch locations to serve you!

So join our cause.

For facilities and programs, please visit or call:

www.OurCauseIsYou.org 317.266.9622

And create meaningful change
not only for you, but also for
THE YMCA OF GREATER INDIANAPOLIS
your community.
Multiple YMCA of Greater
Indianapolis branch locations
to serve you!
For facilities and programs,
please visit or call:

www.OurCauseIsYou.org
317.266.9622

THE YMCA OF
GREATER INDIANAPOLIS

IndyKidsDirectory_2011May.indd 1

5/5/2011 1:32:11 PM

FOR YOUTH DEVELOPMENT
FOR HEALTHY LIVING
FOR SOCIAL RESPONSIBILITY

By Christie Thrasher-Rudd, Fitness Professional

I

Fitness

“Mood Enhancers”– Exercise Can Benefit the Brain!

t’s morning again! It’s barely 6:00AM,
and ready or not, another day is coming at
you! You are thinking to yourself, “If only
I could sleep a little longer.” Well, THINK
AGAIN! Recent studies in exercise science
show that a morning exercise routine can
do more for your energy level, confidence,
and ability to handle pressure than any additional
amount of “shut eye.” That’s because exercise doesn’t
just stimulate your muscles—it also stimulates your
brain.
“Yeah, I know—it’s hard to pry yourself out of bed in
the morning,” says Denise Black, long-time client of
Studio 49. “But then I feel so good for the rest of the
day.” Denise is a regular at the 6:10AM classes held
Monday through Friday at Studio 49 Fitness. She says
that she not only notices a difference in her muscle tone,
but also a difference in her mood.

The scientific correlation between
mood and exercise
A study by the Mayo Clinic shows that exercise
increases levels of mood-enhancing chemicals in
the brain, while at the same time reducing levels of
stress hormones—combined, this can provide a sort
of two-for-one improvement effect on your mood.
Exercise increases the level of endorphins (that “feel
good” chemical) in the brain. In fact, researchers have
found exercise to be even more potent than some
antidepressants for elevating mood.
There are other psychological benefits of exercise, such
as a feeling of accomplishment when creating a healthy
routine and, perhaps one of the most psychologically
uplifting events, “fitting back into those skinny jeans.”
As Cathy Mecker, another 6:00AM regular, stated,
“You build confidence knowing that you not only feel
good—you look good, too.”

Getting started

getting you to the gym each day, and it can grow into
new and enduring friendships.

While it takes approximately three weeks to make a
habit, it takes only one week to break a habit, so staying
disciplined is the key. Getting your workout in first
thing in the morning increases the chances of making it
happen. Even with the best intentions, you never know
what the rest of the day will bring. There are often so
many distractions and interruptions in our lives today.
Julia Condron says, “I find that if I exercise first thing
in the morning, my day just seems to go more smoothly,
and if I skip an exercise session, things are just a bit offbalance for the whole day.” I know there are scientific
studies to back this up, but just ask my husband, my
boss, or my kids, and they will tell you whether I got my
workout in that day.

How much exercise is enough to see
the difference?
You can see the brain benefits of exercise with as little
as 15 minutes a day, three times a week. In fact, all
forms of exercise are known to have a beneficial effect
on mood, and it is even more impactful when you
choose an exercise activity that you enjoy. You will need
to work out consistently three to five times a week to get
the mood-boosting effects. In fact, a brisk walk for 30 to
45 minutes will give your brain a better jolt than several
cups of coffee. Also, try to mix it up and keep it fresh
by adding some resistance bands and weight training
to your workout routine. And remember that you won’t
get the full effect if you’re not challenging yourself, so
you should strive to get your heart rate up every time
you exercise.
If you prefer the community aspect of working out,
choose a group class setting such as the ones offered
at 6:10AM at Studio 49. Sometimes a group class or a
workout buddy can serve as just the right motivation for

Staying the course
Try to approach your exercise routine with some
creativity, and have fun with it. If exercising is fun
for you, it’s easier to stay committed for the long
haul. Once your routine is well entrenched, you
can withstand that occasional travel or vacation
interruption.
It is very important to consult with your physician
before starting a new workout program, and make sure
you set reasonable goals for yourself—try not to overdo
it, especially in the first couple of weeks. Strive for some
early success (once or twice a week) until you get used
to the new routine. Mark your calendar, monitor your
progress, and be sure to celebrate success.

Reaping the brain benefits of
regular exercise
While some people work out for the benefits to their
physical health, the emotional benefits are just as
powerful. Whether you’re worrying about the economy,
anxious about possibly losing your job, or frustrated
with your kids, exercise can help relieve the anxiety and
bring a calm sense of confidence.
The good news is that in terms of elevating your
mood, nearly anything that gets your blood flowing
and your muscles moving will do the trick. There’s
also the personal satisfaction of knowing you’re doing
something good for yourself, which improves confidence
and may even lead to other positive, healthy changes
in your life.
So, if you’re ready to improve both your body AND
your brain, then toss the energy drink, grab your work
out shoes, and meet me at Studio 49.

317.431.1950

Breast Cancer

Issue

www.activelifeguide.com

|

October 2011 |

activelife Guide 11

By Ethan Wagner, CERF, CFM, ABEM

Health

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Does Your Doctor Practice What He Preaches?
he

say, it is more important than

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organized approach to living

hen it comes to being
healthy, how do you
determine what
your true health is? Many of us
will simply say, “I feel good.”
The dictionary, however, does
not say anything about health
and feeling good. Many disease
entities are nothing more than a
by-product of emotional stress,
chemical stress, and physical
stress that our bodies have to deal
with every second of every day
of our life. Our body must be
in harmony to be healthy. Even
though most of us would agree
with this concept, we still want
to blame bad luck and bad genes
every time something unhealthy
or catastrophic pops up in our
health profile: “It’s not my fault—
my parents had the same thing,”
or, “My kids or coworkers were
sick and I got it from them.” It’s
not the seed, it’s the soil; and it
is high time for all of us to take
responsibility for our health—or
lack thereof.
I will often discuss with a patient
what I call the “fish tank analogy
to health.” Let’s say I have two
fish tanks. One is the perfect
environment: clean and pure
water, proper filtration, good
food source, free of toxins—a

healthy environment. The
second tank is less than desirable:
cloudy and toxic water, poor
filtration, unhealthy food—a sick
environment. I go shopping and
find a nice, young family of fish
who are genetically the same
and bring them home, split them
between the two tanks, and begin
to observe them. Several months
later I begin to notice the fish
in the healthy tank are thriving,
growing, and reproducing. The
fish in the sick tank are—you
guessed it—sick. They are
sluggish, not growing, and are
developing tumors. I remove the
poor, little sick fish and run them
to the fish doctor for medicine and
surgery to remove their tumors. I
return them to convalesce in their
toxic little tank, and this process
goes on for several years. I just
can’t understand why half of
my fish have bad genes and are
just unlucky to have poor health.
How many doctor visits is it going
to take to get these little guys
healthy? Although the care they
receive is very helpful to control
the crisis, I’m sure all of you
recognize that the real way to get
these fish healthy is to put them in
the environmentally healthy tank.
So, why do so many Americans
spend their lives in the toxic tank

and focus on crisis care? It is more
expensive, takes more time, and
robs you of quality and quantity
of life! So, now it’s time to ask,
“What tank do I live in?” This
brings us back to our title of
“Harmony and Health.” When
we consider harmony, it’s all
about your nervous system.

Health

for the entire group. Pero
concluded that “chiropractic
may optimize whatever genetic
abilities you have” so that you can
fully resist serious disease. “I’m
very excited to see that without
chemical intervention, this
particular group of patients under
chiropractic care did show a very
improved response.”

There are two philosophies of
health care in the world. The
East believes in energy, and
the West believes in matter. Of
course, energy and matter exist
together. Chiropractic’s intent is
to harmonize the energy balance
of your nervous system.

So, in closing, get more informed.
Learn all your options in being
as healthy as you can, whether
you are fighting for your life with
a serious disease or you want to
extend the quantity of your life
with a higher quality of life.

Ronald Pero, PhD, hypothesized
that people with cancer would
have a suppressed immune
response to their environment. He
studied 107 individuals who had
received long term chiropractic
care. The chiropractic patients
had 200% greater immune
competence than those who
had not received chiropractic
care, and they had 400% greater
immune competence than those
with cancer or other serious
diseases. Despite a wide range
of ages in this study, immune
competence did not show any
decline with age: it was uniform

Dr. Stacey S. Conrad operates
Premier Sports Chiropractic
at 8924 East 96th Street in
Fishers, Indiana. He was the
first team chiropractor for the
Indianapolis Colts (1995-2008).
In 2002, he helped organize
chiropractors
working
with
professional
football
teams
to establish the Professional
Football Chiropractic Society.
He is a Certified Chiropractic
Extremity Practitioner (C.C.E.P.)
and a Certified Chiropractic
Sports Physician (C.C.S.P.). For
more information or to attend
our free health information
workshops, call 317-841-2700.

The Benefits of DIM for a Healthy, Fit,
and More Balanced You
needs such as skeletal growth,
skin, and protein deposition.
Progesterone is the building
block for other major
hormones. Sex hormones are
formed from progesterone,
and so are corticosteroids,
which are essential for stress
response, electrolyte balance,
and blood pressure.
As we age, we can develop
a condition where our
active estrogen dominates
progesterone levels. This
can be problematic in both
men and women. In women,
some of the issues go beyond
menopause, causing weight
gain, moodiness, and breast
pain. Men tend to suffer from
weight gain, loss of sex drive,
prostate enlargement, and
male-patterned baldness due

he cancer diagnosis
can be a challenging
situation to confront.
Often, one can feel
like the therapeutic
options are engaged
with a speed that does not lead to a reassuring
experience. An integrated approach to cancer
therapy provides a method which helps to
enhance outcomes, diminish side effects, and
improve well-being.
Physiologic stress from therapies used for
cancer, including surgery, chemotherapy,
and radiation, can cause various essential
nutrients to be depleted. These may include
coenzyme Q10, ascorbic acid (vitamin C),
B-complex vitamins, glutathione, and lipoic
acid. Nutrient depletion at the cell level can
significantly increase potential for side effects
of mainstream therapy and can potentially
limit the likelihood of maximal success.
For example, one of the products we have
found useful at the Guyer Institute of
Molecular Medicine is a proprietary immune
system antioxidant supplement shown to have
increased CD4+ immune cells by 24 percent
in one published study. We have found this
product, Immune Ox, to be very helpful as an
adjunctive support in patients needing immune
enhancement as they deal with various chronic
fatigue states and nutrient deficiency. Immune
Ox works to optimize the immune system to
replace nutrients depleted by chemotherapy.
Some nutrients have been shown to improve
cancer-cell-killing ability when given along
with chemotherapy. Vitamin C, vitamin
E, and quercetin (when administered with
antibiotic-type chemotherapy agents such
as doxorubicin) have all been shown to
improve the efficacy of chemotherapy. Other
nutrients can decrease toxicityâ&#x20AC;&#x201D;vitamin E,
selenium, coenzyme Q10, and glutathione,
to name a few. Caution is advised, however,
as some forms of antioxidants may, in some

Breast Cancer

Issue

cases, decrease the therapeutic effect of some
chemotherapy types such as tamoxifen.
Consider also that some specific antioxidant
nutrients, like vitamin C, may have selective
anticancer potential when given in higher
doses intravenously. Research published by the
National Academy of Sciences demonstrated
that precancerous tumors in mice were
reduced by about 50 percent using this therapy.
Confirmation will require ongoing studies
and will not likely be a mainstream therapy,
but could be considered as an enhancement to
existing therapies.
Combining therapies to more broadly support
individual cases produces a synergistic effect.
This allows targeted therapeutic options
that can help individuals reduce toxicity of
available therapies, enhance outcomes, and
maintain energy and well-being.
Reduction of both treatment side effects and
the potential toxicity of chemotherapeutic
medications represents a primary therapeutic
benefit of adjunctive use of nutritional
supplements. Some nutrients, including
coenzyme Q10, have been demonstrated in
some studies to decrease the likelihood of

heart damage during chemotherapy. Topically
applied antioxidant-rich creams can also
decrease skin irritation and burning during
radiation therapy. Even supplementation
with probiotics (friendly bacteria) has shown
broad-spectrum benefit when included with
conventional therapy.
The process of engaging a cancer therapy
is nearly always intimidating, and it can
be further complicated by decision making
uncertainty. Using a comprehensive, â&#x20AC;&#x153;holisticâ&#x20AC;?
program to balance all aspects of maintaining
cellular health and well-being, to the highest
degree possible, can facilitate enhanced
outcomes while decreasing complications and
improving longevity.
We invite you to stop in the Supplement Store
at the Guyer Institute of Molecular Medicine
and have a complimentary consult with our
registered pharmacist, Chris McMullen.
Chris is a graduate of Butler University and
focuses on holistic pharmacy. The Supplement
Store carries a wide variety of supplements,
specially formulated by Dr. Dale Guyer, that
can help patients achieve optimal health and
wellness while fighting cancer or other chronic
conditions.

www.activelifeguide.com

|

October 2011 |

activelife Guide 19

Cover Story

PHOTOGRAPHY BY DAN BRAND

By Matthew Hume

Zumba

Is My Drug!!

Z

AMY HINEMAN

umba first
entered my
consciousness
shortly after
I moved
to Indianapolis in 2007,
when I saw a class being
advertised in a community
space on the west side of
town. Being a musician
and a very challenged, but
very enthusiastic dancer, I
immediately thought Zumba
would be something I could
enjoy. But year after year,
I’ve let the seasons come and
go, standing on the sidelines,
a wallflower at the “fitness
party” that is Zumba. One
reason I’ve been hesitant to
hop on the Zumba train is
that I have thought of it as
“something that women do.”
Amy Hineman, this month’s
activelife in the spotlight
and Zumba instructor
extraordinaire, has turned
my beat around (as Vicki Sue
Robinson might say).
How did Amy discover
Zumba? “I had tried
everything under the sun in
the past 10 years—group

Breast Cancer

Issue

classes at the gym, Billy
Blanks Tae Bo, Hip Hop Abs,
Turbo Jam, The Firm, In
Home Fitness DVDs—you
name it,” says Amy. “I would
see results, but honestly, it was
hard to stay motivated after
awhile—and there is nothing
like a live class.” Amy was
introduced to Zumba when
the gym she was attending
started a class a few years ago.
“My best friend and I both
love music, so we thought
we’d give it a shot—and
from the first class, we were
hooked!” She likens her first
impression of Zumba to being
at a nightclub, having a blast
and dancing away without
a care, all the while getting
a great workout. (I like to
imagine a piña colada thrown
into the mix.) “There are some
moves that put me out of my
comfort zone,” Amy says. “I’m
not a big fan of shaking my
booty while bending over, for
one! But altogether it makes
for so much fun.”
Not long after she began
participating in classes, Amy
was asked by the gym to get

her certification. “One of
the instructors was going
on maternity leave, and they
asked me if I would like to
get certified and cover her,”
she says. “I just knew it was
the right fit for me. To this
day, it’s the only workout I’ve
stuck with and look forward
to—even though I’ve been
teaching it for almost four
years.” Having just given
birth to twins when she first
discovered Zumba, Amy says
that the high-energy, musicdriven workout made it a
cinch to lose the baby fat. “I
craved the class! Not only did
I shed that weight, my body
got so much more toned. I
love that!”
As is almost always the case
with our activelife spotlights,
Amy points to an active
childhood as the foundation
for the active life she leads
today. “I played volleyball,
was a cheerleader, ran track,
swam, and was in show choir,”
she says. “I worked at a gym
part-time in high school and
was able to work out often,
learning about different

www.activelifeguide.com

|

exercise programs—this
has helped me greatly in my
adulthood.” These days, of
course there’s Zumba, but
Amy also teaches a total body
toning class each week—
and gets plenty of extra
exercise chasing her twin
boys around. “As a full-time
employee, mother, wife, and
fitness instructor, I’m always
on the go!” she says. And it’s
this busy, active lifestyle that
helps Amy to be the strong,
positive woman she is. “Being
active is almost a ‘drug’ for
me,” she says. “If I don’t get
my workouts in each week, I
feel sluggish, grumpy, and just
yucky about myself.” For Amy,
working out is a necessity.
“It definitely improves my
outlook on everything…I
have more energy, and it’s a
great stress reliever.”
When it comes to nutrition,
Amy struggles with the
same temptations we all do.
“I eat what I want, but in
moderation,” she says. “I’m
always on a ‘diet,’ but for
me that doesn’t mean a diet
of deprivation. I do splurge

October 2011 |

activelife Guide 21

Cover Story
occasionally, but I want those
splurges to be worth every
calorie—so if I get something
and don’t love it, I won’t eat
it!” Amy admits that she loves
sweets and starchy carbs. “I
don’t like much candy, but I’m
a sucker for cakes, ice cream,
and cheese fries.” (Mmm…
cheese fries...) She defends
herself against overeating
when dining out by picking
off her husband’s plate.
“When we go out, I may just
get an appetizer or something
small for myself,” Amy says.
Sharing with her
husband not only saves
money, but keeps her
from eating too much.
Amy has had her share
of difficulties—two
knee surgeries in the
last eight years; a car
accident that left her
wheelchair bound for
a few weeks; the 50
lbs gained while she
was pregnant with
her twins (and the
C-section delivery
she had after her
water broke early at
35 weeks). “I have
been through several
physical therapies in
my lifetime and have
seen many people
overcome physical
ailments,” Amy says. It was
easy for Amy to use her knee
issues or her lack of energy
postpartum as excuses not
to be active, but she soon
had a realization. “Wanting
something to happen will
never change the way I feel, so
I had to overcome the fear of
failure and get myself to the
gym.” And is she glad she did!
“In Zumba, I found something
I love—and the power in
finding joy in your physical
fitness is fantastic!”

22 activelife Guide |

In addition to her own
physical fitness and the sense
of joy it brings to her, Amy
points to her class attendees as
another source of satisfaction.
“I have been very fortunate
in my classes because of
my wonderful participants,”
she says. “We have a great
sense of camaraderie
together, and I definitely
think the ‘encouragement
and accountability’ part is
something that makes my
classes stand out from others.
Not only are we getting

puddles of sweat all around
us!” Amy says with a laugh.

a fantastic workout, but
everyone has networked in
their own way and made social
connections.” Amy’s classes
have evolved over the years,
as the collective health of her
classes has improved. “By class
request, I created my weekly
toning class, and I run a few
‘weight-loss booty camps’
throughout the year,” she says.
“I’m so blessed to witness
the life transformations in
so many individuals. And I
always find joy in seeing the

your goals and stay committed
to a healthy lifestyle that way,”
she says. “Changes won’t
happen overnight, and it’s OK
to go at a different pace than
everyone else. But don’t get
discouraged by your progress
if you’re not committing to
each step 100%. You get what
you give!”

October 2011

|

www.activelifeguide.com

So what is Amy’s advice for us
(other than to check out one
of her classes)? “My biggest
advice is simply to get active,”
she says. “Diet will definitely
help, but by adding cardio
and strength training, you’ll
not only feel so much better,
it will accelerate your efforts
tenfold!” She encourages us
to find something we love to
do physically. “It makes it so
much easier to stay focused on

And Amy gives back to the
community whenever she can.
“I’ve held several Zumbathons
in the past two years, in which

all proceeds have gone to a
charity. Through these, I’ve
been able to donate thousands
of dollars to the Susan G.
Komen Foundation, the
American Heart Association,
Team Chloe Poor, and to a
family in need,” Amy says.
“It has been great to see our
community come together to
support such great causes.”
“I recently received a card
from a woman celebrating one
year of attending my classes
and who was celebrating her

67th birthday that same week.
She told me about some of
her personal health issues
and how she hadn’t regressed
since attending class—her
goal was still to be Zumbaing
on her 70th birthday!” So it
truly doesn’t matter who you
are, how old you are, what size
or shape you are, what your
health concerns may be—and
it certainly doesn’t matter
whether you’re a guy or a girl!
Zumba is a feel-good drug we
all can get addicted to.

Breast Cancer

Issue

Attend any of Amyâ&#x20AC;&#x2122;s classes just by
showing up! Zumba classes are every
Tuesday & Thursday at 6:15pm and are $5
each, and her toning class is every Sunday
at 6:15pm and is $7/class. All classes are at
Brand Photo in Fishers.

SEEFROM
YOURSELF
A FRESH
PERSPECTIVE.

We are hot yoga, we are TYC!

THE YOGA CENTER
“if the method of vinyasa is followed,
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ave you ever heard of
the term “natural high”?
Achieving this so-called
“high” can be as simple as getting
off the couch and exercising. We
are all faced with stressors every
day: work, the kids, bills, school,
even traffic. Wouldn’t it be nice
to find a “happy place” where we
can go when we are stressed out?
Why don’t you give the weight
room a chance?
Lifting weights reduces
stress in many practical ways.
Physiologically, there is no doubt
that a heavy-duty workout
with weights raises levels of
dopamine and serotonin, the two
neurotransmitters most related
to depression. In fact, most
antidepressant medications work
by increasing the level of both
of these chemicals in the brain.
A good weightlifting session
can accomplish the same thing,
without the side effects, and has
so many additional benefits to
both your physical and mental
health. Weightlifting is more
than the high you get after a
work out, and it’s more than
just a good way to let off steam
and release the tensions of a
heavy-duty day. The additional
benefits one gets from being a
weightlifter can go a long way in
reducing and managing stress.
Better health, the ability to be
more active, improved self-image,
and increased confidence all
come from weightlifting. Taken
together, this can do a lot to fight
stress and depression. I know

Breast Cancer

Issue

of many people who began a
weightlifting program strictly to
“get in shape,” only to discover
that it improved so many other
aspects of their lives. One of the
great things about weightlifting,
unlike with many other types
of training, is that you can see

start to see a difference in the
mirror. This leads to improved
self-esteem, which leads to all
sorts of positive changes in one’s
life.
I am not suggesting that
weightlifting is some magic “genie

find partners and even find better
jobs. In other words, you have so
much to gain with weightlifting
and so little to lose—except
some flab! Speaking of meeting
people, if you work out in a gym,
weightlifting is an inherently
social activity. Many weightlifting
routines require spotters or
partners, and lifting is a great
way to meet people. Being active
socially is also a great way to
relieve stress.
I have primarily been focusing
on how weightlifting helps
relieve mental stress; but
muscles also suffer from physical
stress. Trainers and health care
professionals may refer to
“tension” in muscles, or you,
yourself, may say your lower
back, neck, or shoulders feel
“tense.” This is a great time for a
light work out with weights. The
simple warm-ups and stretches
that must be done before a
weightlifting session will start
to loosen up this “muscle stress.”
Follow this warm-up with a
workout using lighter weights,
and the muscle stress will melt
away. Those endorphins will also
get going, and the rest of your
stress will start to fade along
with it.

results almost immediately. Many
people who have never lifted
before will, in just a few weeks of
weight training, see a dramatic
improvement in their strength
and stamina, and they will even

in a bottle” that will immediately
improve your life. However, with
the increased self-confidence
and self-esteem that come from
improved health and better selfimage, people have gone on to

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|

So give weight training a chance.
If you aren’t sure where to start
or what to do, hire a professional
to show you the correct exercises
and proper form to execute them.
Before you know it, you’ll be on
your way to a happier you!

October 2011 |

activelife Guide 25

By Clifford W. Fetters, MD

Health

Depression is a chronic illness that exacts
a significant toll on Americaâ&#x20AC;&#x2122;s health and
productivity. It affects more than 21 million
American children and adults annually and is
the leading cause of disability in the United
States for individuals ages 15 to 44.

more researchers and physicians are coming to
the conclusion that exercise can be as effective
as antidepressants in reducing the symptoms
of major depression. Over 100 clinical studies
have demonstrated the efficacy of exercise
in the treatment of depression. Research on
the subject has demonstrated that 10 months
of regular, moderate exercise outperformed
a leading antidepressant (Zoloft) in easing
depressive symptoms. A 30-minute aerobic
workout done three to five times a week
cuts depressive symptoms by 50 percent in
young adults. These studies have shown that
increased participation in exercise, sports, and
physical activities is strongly associated with
decreased symptoms of anxiety, depression,
and fatigue.

Lost productive time among U.S. workers due
to depression is estimated to be in excess of
$31 billion per year. Depression frequently
co-occurs with a variety of medical illnesses
such as heart disease, cancer, and chronic pain
and is associated with poorer health status and
prognosis. It is also the principal cause of the
30,000 suicides in the U.S. each year. In 2004,
suicide was the 11th leading cause of death
in the United States, third among individuals
15â&#x20AC;&#x201C;24.

Regular exercise may, in fact, be the most
powerful natural antidepressant available.
People who participate in regular exercise
feel better, have higher self-esteem, are much
happier, and are less likely to be obese than
people who do not exercise. Research has
shown that sedentary men are more likely
to be depressed, perceive greater stress in
their lives, and have a higher level of cortisol
and lower levels of beta-endorphins. Most
of the mood-elevating effect of exercise is
believed to be due to an increase in the level of
endorphins. Endorphins are endogenous opioid
peptides (natural morphine) that function as
neurotransmitters. They control pain, reduce
cravings for chocolate
and potentially
addictive

Despite significant gains in the availability of
effective depression treatment over the past
decade, the level of unmet need for treatment
remains high. On average, people living with
depression go for nearly a decade before
receiving treatment, and less than one-third
of people who seek help receive care that is
adequate.
Is it possible that there is a simple solution to
this
devastating
problem?
More
and

substances, reduce feelings of stress and
frustration, regulate the production of growth
and sex hormones, and reduce symptoms
associated with eating disorders.
The best exercises for improving mood are
either strength training (weight lifting) or
aerobic activities such as brisk walking,
bicycling, jogging, cross country skiing,
swimming, racquet sports, and aerobic dance.
Popular exercise equipment includes the
elliptical machine, treadmill, stationary bike,
and cross country ski-machine. A rebounder
(mini-trampoline) is one of the most costeffective indoor workouts.
Unfortunately, individuals with depressed
mood often feel lethargic and have little
motivation to exercise. The best advice for
these individuals is just to become active. I
ask them to at least go for a leisurely walk
for 30 minutes every day. As their mood and
energy improves, they may pick up the pace
or start engaging in more rigorous activities.
Many individuals thrive on group activities
such as exercise classes, aerobic dancing,
or participation in a recreational league for
basketball, tennis, soccer, or some other
favorite sport.
Clifford Fetters is a medical doctor practicing
holistic medicine in association with physician
assistants Swathi Rao, PA-C, Doug Ladika,
PA-C, and Karin Henderson, PA-C. Health
and Wellness of Carmel is located at 11900 N.
Pennsylvania St., Carmel, IN 46032. Phone
317-663-7123. Website: http://www.
hwofc.com

1. Child’s Pose:
Begin on your hands and knees. Place your hands underneath your shoulders, and position your knees underneath your hips.
Exhale: Push gently back with your hands to move your chest towards your thighs. Inhale: Relax the upper back and shoulders.
Exhale: Adjust your knees either closer together for more compression to the midsection or further apart for less.
Inhale: Focus on deepening your breath while you hold the pose.
This is a restorative posture, 5–10 breaths to begin, then eventually 1–3 minutes. Inhale to rise back to hands and knees.
How it helps
Child’s pose is a gentle, forward fold that stretches the backside of the body, opens the hips, and soothes the senses to release tension
and stress.

www.activelifeguide.com

|

October 2011 |

activelife Guide 29

Training
2

1

3

2. Downward Dog:
Begin on your hands and knees. Position your hands shoulder-width apart and slightly forward of your body. Place your knees under, and
a little wider than, your hips.
Exhale: Press your palms into the floor, tuck your toes under, and lift your hips upward. Inhale: Relax your neck and jaw, and try to
internalize the position of your body.
Exhale: Gently press into your palms, while gently encouraging your heels towards the floor.
Inhale: Relax and hold the pose for 5 breaths, and eventually longer as you get stronger and more comfortable.
Exhale: Drop your knees onto the ground, and push hips back towards heels for relaxation in childâ&#x20AC;&#x2122;s pose.
How it helps
As you turn yourself upside down, you increase overall circulation and
deepen your respiration. Downward dog calms the nervous system, and this begins to
eliminate stress, elevate your mood, release fears, and reduce depression and fatigue.

4. Easy Pose:
Begin by sitting on the floor.
Exhale: Cross your shins, allowing your knees to widen.
Inhale: Rest your hands in your lap, palms up; or lay your hands on your
knees, palms down.
Exhale: Gently squeeze your shoulder blades together to “firm up the pose.”
Hold for 1–5 minutes. Focus on lengthening your inhales and exhales.
Breath deep, relax.
How it helps
When we take our original seat, we are reminded that life should be a
balance of easy and effort. It is a simple pose to modify and allows most
practitioners to easily focus inwardly. The easy pose calms the mind and
strengthens the back.

1

2

3

4

5

5. Fish Pose:
Begin lying on your back on the floor.
Inhale: Roll onto one side, then the other, to slide your hands, palms down, just below the tailbone. You are lying on your hands; don’t lift
your hips because your hands do the work in this pose.
Exhale: Tuck your forearms and elbows up close to the sides of your body; press into your forearms and squeeze your shoulder blades
into your back.
Inhale: Lift your head, neck, and shoulders, puff up your chest with your breath, and finally release your head back. There should be very
little weight on the head. Hold for 15 to 30 seconds, breathing smoothly.
Exhale: Lower your torso and head to the floor.
How it helps
This beautiful heart opener calms the mind by expanding the rib cage, thereby increasing the space for a deep breath and reducing
anxiety, fatigue, and backache.

www.activelifeguide.com

|

October 2011 |

activelife Guide 31

activelife’s
Success Story
By Kim Brenton

“The Wake-Up Call”
“Walking is not enough—weights and
diet are important, too.”

At the age of 58, Evie Ambler received her
wake-up call. Her family doctor pointed out

Evie says that she actually looks forward to

her high health risks due to her weight and her

her sessions at Get in Shape for Women!

family history of diabetes and heart disease. He

“The trainers have kept me motivated and

urged her to hire a trainer. Although Evie felt

challenged,” she says.

like she was in fairly good shape prior to her
transformation, her energy level wasn’t great.

Another huge part of Evie’s transformation

She used to walk approximately 25 miles a week

came from the change in her diet. She

with friends and ate fairly well, but also did a lot

started eating three meals a day: a breakfast

says that she always loved buying clothes, and

of carb snacking.

consisting of 350 calories within the first hour

now it’s a lot more fun! She stays motivated to

of waking up, followed by another 350-calorie

continue her new, healthy lifestyle by trying on

meal for both lunch and dinner. Evie also started

old clothes or looking at a photo of herself prior

enjoying a 100–125-calorie snack following each

to her transformation. Her goal is to maintain her

Evie joined Get in Shape for Women in October

meal. Most importantly, Evie began to make sure

current weight.

2010. Her initial goal was to lose 20 lbs. She

she was consuming 100 grams of protein each

began personal training sessions and nutritional

day. This was the hardest part of her healthy

Evie wants our readers to know that walking is

guidance, and she attended biweekly weigh-

change: adapting to eating six small meals a day

not enough! A strict regime of strength training,

ins and monthly measurements to track her

and getting her daily 100 grams of protein.

healthy diet, and a good dose of cardio must be

Get In Shape (for Women)!

a part of your exercise program.

progress.

The Results

Evie worked out three days a week, with her
workouts consisting of half an hour of weights
followed by a half hour of cardio. Her weight

Evie has lost 44 lbs, gone from a size 12-14

training would alternate between upper body and

to a size 4-6, and has a lot more energy. She

32 activelife Guide |

October 2011

|

www.activelifeguide.com

If you have recently accomplished a health,
fitness, or nutrition goal that you would like to
share with our readers, please contact us at
kbrenton@activelifeguide.com

Breast Cancer

Issue

By Roger Spahr, MD

Nutrition

Nutritional Considerations in Breast Cancer Prevention

H

Stress

ow often do you wear a seatbelt? Would
you buy a car without airbags? Do you
lock your car and house doors when you
leave them unattended? Chances are these things are
pretty common for most of you. Just because you
take precautions does not mean that you won’t suffer
an accident, injury, or theft. However, we all agree
it probably lessens your risk, so you do these things
without thinking twice.
You will often hear about the BRAC 1 or 2 genes,
which increase breast cancer risk; but these account
for a very small percentage of women who struggle
with breast cancer. Have you ever wondered about the
reason women with increased weight, high levels of
saturated fat, low vegetable intake, and prolonged HRT
(hormone replacement therapy) are at increased risk?
How do you reduce your other risks?

Weight
Estrogen is considered a growth hormone. It
causes the lining of the uterus to grow, supporting
pregnancy. There are also receptors for estrogen in the
breast, fat, brain, and other tissue. Estrogen sensitizes
insulin for growth of fat, and fat cells make more
estrogen. The heavier one is, the more estrogen you
make–it’s a vicious circle. Follow a low-glycemic diet
with moderate exercise for insulin and weight control.

Stress makes things worse by markedly reducing
progesterone, the precursor of cortisol and the
primary inhibitor of estrogen. Estrogen dominance
increases insomnia, anxiety, depression, and menstrual
cycle disruption, thereby enhancing stress. HRT
with estrogen alone, without the use of natural
progesterone, feeds the estrogen-dominant picture.
Progestogens, man-made compounds in many
pharmaceutical products, have been shown in multiple
studies to actually increase risk of cancer, stroke, and
blood clots. Progesterone, itself, has not.

Detoxification
Take a moment to “Google” the term methylation.
B-complex vitamins are needed in the detoxification
pathways that break down estrogen for elimination.
Genetic changes may prevent the activation of folic
acid, B-6, and B-12. These vitamins exchange methyl
groups to rid the body of estrogen and other toxins.
Depletion of B-complexes via high carbohydrate diets,
poor activation of vitamins, and gastrointestinal issues
(such as constipation) complicate excretion, thereby
causing hormone excess.

production run in families. There are also changes
associated with repair of your own DNA.

Diet
Poor dietary habits are also frequently passed on
from generation to generation. These include low
intake of fiber (for gut function) and vegetables (for
nutrients). High amounts of saturated fat increase
stress and oxidation injury to the body. Proper
compensation of these via diet and supplementation
may offset otherwise negative effects.
So, how do you wear your seatbelt? 1. B-vitamins:
Use activated forms if there is a family history of
multiple health problems. 2. Vitamin D: In the
Midwest, 2,000-5,000 IU. 3. Omega-3 fish oils: 1500
mg of DHA/EPA (or flaxseed oil, borage oil, or
evening primrose oil). 4. Cruciferous vegetables:
broccoli, cauliflower, etc., to speed breakdown of
estrogens. 5. Exercise and a low-glycemic diet to
reduce simple sugars’ effect on estrogen, weight,
insulin, and fat building. 6. Most importantly,
find ways to minimize the stressors that you find
dominating your life.
Just like with the seatbelt, these tips may not prevent
every accident; however, they will help to reduce
other negative influences that increase risk.

Is Your Blood Pressure or Cholesterol Too High?
Are You at Risk for Diabetes or Osteoporosis?

4

The components of our program will get you
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Breast Cancer

Issue

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www.activelifeguide.com

317-641-8600

|

October 2011 |

activelife Guide 33

By Chris Suever

Health

Circus Peanuts and Sensible

Shoes

W

hen I was growing

Back then, there were no walks or pink

alcohol consumption, and no smoking or

up in the sixties,

ribbons. No emphasis on annual exams

estrogen therapy.

my grandmother

or awareness to the advantages of early

would come

detection. There was no emphasis on breast

When I think about what we know about

to visit, and

cancer at all. Detection was rare, survival

breast cancer now compared to when my

I remember those visits, and her, as if it

even rarer, and the standard treatment

grandmother was diagnosed, I can’t help but

were yesterday. Grandma’s wardrobe, with

consisted of the “fire sale” method:

be optimistic for the future. Breast cancer will

Grandma being a stocky woman of German

everything must go.

never “go away,” but with continued research

descent, consisted of loose-fitting dresses with

and improved methods of detection and treat-

belts. Sometimes they had a tiny floral print or

Grandma was fortunate, and she survived to

ment, we may someday find ourselves in a

a lace collar, but they were basically the same.

live a long life, filled with many memories.

time when it is as uncommon as polio.

And she always wore sensible shoes. Today,

Fortunately for all of us, we live at a time

Bingo.

when we think of sensible shoes, we picture

when there are far more tools at our disposal

something with “Merrill” or “Pr!vo” stamped

to detect, treat, and survive breast cancer.

on it. But hers were the real deal: brown or
black leather, with skinny laces and chunky

Advancements in treatment have come a long

heels—and the only difference between her

way, and a double

“everyday” shoes and her “dress” shoes was

mastectomy is no

that the dress shoes were newer.

longer an automatic

Chris Suever is co-owner of Any
Lab Test Now! located at 13636 N.
Meridian Street in Carmel.

Preparation
• Cook pumpkin in large saucepan of
boiling salted water until tender but
not falling apart, about 10 minutes.
Drain and cool 10 minutes. While
pumpkin is still warm, transfer to
processor; puree until smooth. Stir
in jalapeño; season with salt and
pepper.
• Divide pumpkin mixture equally
among 6 tortillas (about 1/4 cup per
tortilla) and spread evenly. Sprinkle
feta over each. Top each with 1/4 cup
cilantro and sprinkle with black pepper. Top with second tortilla.

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317-926-4467

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Are you ready to get in the best shape of your life?
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Photo: Dan Brand Model: Kim Brenton

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